I’ve been training each muscle group once a week with about 15 sets each. My gains have been okay, but how can I be sure that using fewer sets and training each muscle more times a week will get me bigger?
Try it. We’re sure you will be shocked at your surge of new muscle growth from the anabolic phasing. This will get you excited about it…
In Anabolic Reload we discuss a study by Brad Schoenfeld, Ph.D., that compared muscle-training frequency…
The subjects were trained individuals, not beginners. One group trained each muscle once a week while the other hit each three times a week. And…
The volume was the same for both groups. For example, if the once-a-week group used 15 sets, as you do, the three-times-per-week group used 5 sets at each workout (five sets times three equals 15 sets per week).
Results: Without question, the three-times-a-week group made the best muscle gains. So is training each muscle three times a week with fewer sets ideal for muscle size?
In other words, is doing less volume at each workout but with more frequency the ultimate route for mass? Not necessarily…
As Schoenfeld said, the better gains could have been the result of simply introducing a new stimulus–the three-times-per-week group may NOT have been used to that higher frequency of work, so they grew bigger faster…
No doubt most of the trainees in the three-times-per-week group were only training each muscle once or twice a week prior to the study. So their response to the change-to-gain stimulus was huge…
The moral of the story is that if you’re used to training each muscle once a week, switch to training each muscle two or three times a week for some anabolic phasing. Use less volume at each workouts. Switch up your frequency every four to six weeks and you’ll speed your journey to a freak physique.
For a look at the latest hypertrophy studies along with a complete “ultimate-mass” program that incorporates that research, check out the new Anabolic Reload Mass Workout e-book.
It’s jam-packed with information that can help you get the best muscle gains of your life–new mass-building info you can use to get huge.
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
www.X-Rep.com